The 17 Day Diet, created by Dr. Mike Moreno, is a physician-approved weight loss program designed to produce visible results in a short amount of time. It's not just another fad diet but rather a balanced eating plan that changes every 17 days, preventing your metabolism from slowing down and keeping you engaged. The diet avoids calorie counting and feelings of deprivation by encouraging consumption of healthy foods. The program promises that dieters can lose up to 10-12 pounds in just 17 days.
Understanding the 17 Day Diet Cycles
The 17 Day Diet is structured around four distinct cycles, each lasting 17 days, designed to keep your metabolism guessing and in a fat-burning state. These cycles are: Accelerate, Activate, Achieve, and Arrive.
1. Accelerate: Jumpstarting Weight Loss
The Accelerate cycle is designed to promote rapid weight loss. This is the toughest cycle. It is a low-carb phase that emphasizes lean proteins, non-starchy vegetables, and limited fats. Dairy is restricted to low-sugar yogurt, and fruits are mainly consumed before 2 pm and only in moderation. Here's some of our favorite recipes (all you can eat in Cycle 1, which is the toughest):
- Chicken and Vegetable Soup (Red Soup)
- Chicken salad lettuce wraps
- Slow cooker Mexican cilantro chicken
- Greek Turkey Meatballs
- Mozzarella Chicken in Tomato Sauce
- Green Chicken Chili Enchiladas with Cauliflower
- Grill out (turkey burgers, chicken tenders and veggie kabobs)
- Turkey taco meat
- Farmer's Omelets
- Yogurt Bark
2. Activate: Preventing Plateaus
In the Activate cycle, the diet alternates between low-calorie days and slightly higher-calorie days, creating metabolic “confusion.” This method is designed to prevent plateaus and keep the metabolism active. In addition to the foods allowed in Accelerate, you can also have legumes, certain starchy vegetables (such as sweet potatoes and squash), and more fruit options.
3. Achieve: Establishing Healthy Habits
The Achieve cycle focuses on establishing healthy eating habits that can lead to continued weight loss, although at a slower pace. This phase allows for more variety in the diet, including whole grains and a wider range of fruits and vegetables. Whole grains such as quinoa and brown rice are allowed in moderation, together with a wider variety of fruits and vegetables.
Read also: The 17 Day Diet: Meal Planning
4. Arrive: Maintaining Your New Weight
The final cycle, Arrive, aims to help you maintain your new weight while establishing long-term healthy eating habits. This phase includes a modified version of the previous cycles, allowing for occasional indulgences while encouraging consistent portion control and balanced meals.
Sample Recipes and Meal Ideas
Here’s what a basic day might look like for you. All you need is a bit of willingness and creativity.
- Breakfast: Consider a Keto Chaffle or a similar low-carb option. When they’re in season, it’s a must have for your morning meal!
- Lunch: A simple salad with protein is ideal.
- Dinner: Try a community favorite low carb dinner.
This Cycle 1 Sample Menu is just that - an example of only one day!
Foods to Embrace
While on the 17-day diet, focus on nutrient-dense whole foods and portion control.
- Accelerate: Focus on lean proteins such as chicken, fish, and eggs; non-starchy vegetables like leafy greens, broccoli, and bell peppers; and moderate amounts of low-sugar fruits such as berries.
- Activate: In addition to the foods allowed in Accelerate, you can also have legumes, certain starchy vegetables (such as sweet potatoes and squash), and more fruit options.
- Achieve: Whole grains such as quinoa and brown rice are allowed in moderation, together with a wider variety of fruits and vegetables.
Foods to Avoid or Limit
There are some foods and drinks that should be avoided or limited throughout all four cycles, including alcohol, added sugars, ultra-processed foods, and high-fat dairy products. Alcohol is not recommended during the first two cycles of the diet, as it can interfere with weight loss. The diet recommends avoiding eating fruits after 2 pm as it claims that the natural sugars may interfere with weight loss efforts.
Read also: The Hoxsey Diet
Exercise Recommendations
The program recommends committing to at least 17 minutes of exercise every day. The diet encourages various forms of moderate-intensity exercises such as walking, jogging, cycling, or engaging in fitness classes. As you move through the different phases of the diet, it’s suggested that you gradually increase the intensity and duration of your workouts. While the book doesn’t go into extensive detail about specific workouts, it recommends incorporating both cardiovascular exercises and strength training. The book includes a 17-minute weightlifting and cardio workout to do 6 days a week.
Eating Out on the 17 Day Diet
You've got to be creative and plan ahead if you're going to eat out and following a healthy eating plan, but it can be especially tricky if you're on the 17 Day Diet and in Cycle 1.
Here's what we've found to be options for when we dine out:
- Chef salads with grilled chicken
- Turkey burgers (everything on the side and no bun)
- Steamed veggies
- Asian entrees with chicken, steamed veggies and brown sauce
- Most fish entrees will work too
- Smoothies
By the time you hit Cycle 2, it's a lot easier. We will often order Chipotle or get steaks, or order Asian and Greek food, which comes with some great options.
Potential Benefits and Considerations
The 17 Day Diet offers a structured approach to weight loss, emphasizing whole foods, portion control, and regular exercise. It incorporates all types of wholesome foods into your diet. Although you cut out carbs in the beginning, the cycles eventually add back rice, sweet potato, beans, starchy vegetables like squash and bread.
Read also: Walnut Keto Guide
- Weight Loss: The diet claims that followers can lose up to 10-12 pounds in just 17 days. However, the actual amount of weight loss will vary based on individual factors such as starting weight, activity level, and adherence to the program.
- Metabolic Confusion: The diet involves four distinct 17-day cycles, each with its own specific dietary rules and food restrictions.
- Exercise: Dr. Moreno recommends 17 minutes of daily exercise, which some critics argue may be insufficient for substantial health benefits or prolonged weight maintenance. The exercise portion of the program starts slowly with just 17 minutes a day of a moderate activity like walking. It quickly increases to 40 to 60 minutes of aerobic activity on most days.
- Nutritional Balance: While the diet includes healthy eating principles such as lean proteins and vegetables, some critics note that there isn’t substantial scientific evidence to specifically support the unique structure of the 17-day diet over other balanced diets. During certain cycles, the diet restricts specific food groups, which could lead to a lack of balance in essential nutrients.
The plan relies on lean protein, antioxidant-rich produce, probiotics, and good fats. It bans sugar, processed foods, salty foods, and fried foods.
Adapting the Diet for Long-Term Success
The key to using the 17-day diet for long-term weight management is to approach it as a lifestyle change rather than a quick fix. Rather than strictly adhering to the exact food rules and phases of the diet, think of it as a loose framework you can adapt to your individual needs and preferences.
- Nutrient Variety: While following the four cycles of the 17-day diet, it’s essential to incorporate a variety of nutrient-dense whole foods to ensure you get all the necessary vitamins and minerals.
- Portion Control: One of the essential principles of the 17-day diet is portion control, which can be the key to maintaining a healthy weight. Arbitrarily following the recommended portion sizes can lead to under- or overeating, so it’s important to follow proven portion control techniques such as using smaller plates or measuring your food.
- Gradual Increase in Physical Activity: While 17 minutes of daily exercise may not be sufficient for everyone, the emphasis on physical activity in the 17-day diet is a positive aspect. Over time, you can gradually increase your physical activity, making it a part of your lifestyle.
Potential Drawbacks and Criticisms
- Lack of Scientific Evidence: Some of the claims, such as not being allowed fruit after 2 pm, don’t have much or any scientific evidence behind them.
- Restrictive Nature: During certain cycles, the diet restricts specific food groups, which could lead to a lack of balance in essential nutrients.
- Sustainability: The diet claims followers can lose up to 10-12 pounds in just 17 days. According to the Centers for Disease Control and Prevention, a healthy weight loss rate is 1-2 pounds per week.
- Time Commitment: If you eat out a lot, are on the road, or have a very busy schedule, it may be challenging to find the time needed to shop for and prepare these meals. You will need to be highly motivated.
Is the 17 Day Diet Right for You?
The 17 Day Diet provides a framework of diet and exercise that may help you shed the pounds. In its later stages, it is not as restrictive, allowing for more variety. And it lets you add activity gradually until you meet or exceed the amount recommended by the American Heart Association and most health experts. The maintenance phase and strong support communities should help to reinforce long-term success.
The later stages of the diet are balanced and are relatively safe and sustainable. However, it’s always recommended that you consult a healthcare professional before you start any diet or exercise program. If you have kidney disease, this plan might include too much protein for you. Check with your dietitian or doctor about your particular protein needs. If you have heart disease or any other medical conditions, you should check with your doctor before starting this program.